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Black Bean Dip with Baked Tortilla Chips

Vegetable cooking spray

1/2 cup thinly sliced green onions and tops

1-2 cloves garlic, minced

1 can (15 ounces) black beans, rinsed, drained

3/4 cup (3 ounces) shredded reduced-fat Cheddar cheese

1/4 teaspoon salt

1/3 cup vegetable broth or water

1-2 tablespoons finely chopped cilantro

Baked tortilla chips

  1. Spray small skillet with cooking spray; heat over medium heat until hot. Saute onions and garlic until tender, about 3 minutes.

  2. Process black beans, cheese, and salt in food processor or blender until almost smooth, adding enough broth to make desired dipping consistency. Mix in onion mixture and cilantro.

  3. Spoon dip into bowl; serve with tortilla chips (not included in nutritional data).

Calories: 48
Protein: 4.5 g
Sodium: 254 mg
Cholesterol: 3.8 mg
Fat: 3.8 g
Carbohydrates: 7 g
Exchanges: 1/2 Bread/Starch

 

    * Provided for information use only

     

 

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Last update on August 30, 2005
Partners: Acupuncture, Chinese Medicine.